Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Boiled Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	6.2% 180kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	5.13% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	37% 48.2g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	12% 4.54g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.7% 4.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46% 184μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	31.5% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.91% 36.3μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	52% 4.17mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	18.7% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.8% 201mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 5 ounces of Boiled Red Kidney Beans have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 7.6 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 5 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 4.2 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 5 ounces of Boiled Red Kidney Beans have 2.8 times more Calcium, 1.2 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 3 times more Selenium and 2.6 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 5 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 22.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Potassium per five ounces.
• 5 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 2.3 times more Fiber and 2.5 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 5 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.7 times more Energy, 16.4 times more Fat, 54.1 times more Saturated Fat, 5.7 times more Omega 6 and 1.5 times more Carbohydrate than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6